A simple shoulder warm-up that moves both arms in circles and trains shoulder control.

1. Stand tall with your feet about hip-width apart.
2. Raise both arms out to your sides at shoulder height.
3. Make small, controlled circles with both arms.
4. Keep circling for the set time, then reverse direction if told.
5. Lower your arms to finish.

A side-lying shoulder stretch that targets the back of your shoulder and rotation range.

1. Lie on one side with your lower arm in front, elbow bent 90 degrees.
2. Keep your shoulder down and your upper arm resting on the floor.
3. Use your top hand to gently guide your lower forearm toward the floor.
4. Hold the stretch and breathe slowly.
5. Release gently, then switch sides.

A wall-based shoulder move that trains shoulder control and upper-back posture.

1. Stand with your back to a wall and feet a small step out.
2. Press your head, upper back, and hips gently into the wall.
3. Place your arms on the wall in a goalpost shape.
4. Slide your arms up the wall as far as you can control.
5. Slide back down to the start and repeat.

A single-arm wrist curl that trains your forearm flexors and grip control.

1. Sit and rest one forearm on your thigh, palm up and wrist past your knee.
2. Hold a light weight with your working hand.
3. Curl your wrist up while keeping your forearm still.
4. Lower slowly until your wrist is straight or slightly extended.
5. Finish your reps, then switch sides.

A forearm movement that trains wrist extensors and helps you control wrist motion.

1. Sit or stand with both forearms supported, palms facing down.
2. Let your wrists bend down with control.
3. Lift the backs of your hands up as far as comfortable.
4. Lower back to the start and repeat.

A gentle spine mobility move on hands and knees that warms up your back, neck, and hips.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back as you tuck your chin and tailbone.
4. Move slowly between positions with your breath.

A band upper-back move that trains your rear shoulders and mid-back.

1. Stand tall and hold a band at chest height with both hands.
2. Start with arms straight and hands shoulder-width apart.
3. Pull the band apart until your hands move out to your sides.
4. Pause briefly with shoulder blades squeezed together.
5. Control the band back to the start and repeat.

A standing pull that trains your back, shoulders, and arms.

1. Stand tall and hold the band at chest height.
2. Brace your core and pull your elbows back.
3. Squeeze your shoulder blades together.
4. Slowly return with control and repeat.

A one-arm band rotation that trains your shoulder rotators.

1. Stand tall with the band at your side and elbow bent 90 degrees.
2. Keep your elbow tucked to your side.
3. Rotate your forearm outward against the band.
4. Slowly return to start under control.
5. Finish your reps, then switch sides.

A core hold that trains your abs, shoulders, and glutes while you keep a straight body line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight line from head to heels.
3. Brace your abs and squeeze your glutes.
4. Hold the position and breathe steadily.
5. Lower your knees to the floor to finish.

A band arm extension that trains your triceps by straightening your elbows against resistance.

1. Secure the band and hold one end in each hand.
2. Set your elbows close to your sides or slightly forward.
3. Straighten your elbows until your arms are extended.
4. Pause briefly, then bend your elbows with control.
5. Repeat for all reps.

A standing pull that trains your back, shoulders, and arms.

1. Stand tall and hold the band at chest height.
2. Brace your core and pull your elbows back.
3. Squeeze your shoulder blades together.
4. Slowly return with control and repeat.

A push-up with an extra reach at the top that trains your chest, triceps, and shoulder control.

1. Start in a high plank with hands under shoulders and body in a straight line.
2. Bend your elbows and lower your chest toward the floor.
3. Press back up until your arms are straight.
4. Push the floor away to spread your shoulder blades at the top.
5. Let your shoulder blades settle, then repeat.

A one-arm band rotation that trains your shoulder rotators.

1. Stand tall with the band at your side and elbow bent 90 degrees.
2. Keep your elbow tucked to your side.
3. Rotate your forearm outward against the band.
4. Slowly return to start under control.
5. Finish your reps, then switch sides.

A push-up with an extra reach at the top that trains your chest, triceps, and shoulder control.

1. Start in a high plank with hands under shoulders and body in a straight line.
2. Bend your elbows and lower your chest toward the floor.
3. Press back up until your arms are straight.
4. Push the floor away to spread your shoulder blades at the top.
5. Let your shoulder blades settle, then repeat.

Hold both wrists extended to train your forearms and wrist control.

1. Stand tall with both arms straight in front, palms down.
2. Bend both wrists back so your fingers point up.
3. Keep your arms still and shoulders relaxed.
4. Hold the position and breathe steadily.
5. Release your wrists slowly to finish.

A core hold that trains your abs, shoulders, and glutes while you keep a straight body line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight line from head to heels.
3. Brace your abs and squeeze your glutes.
4. Hold the position and breathe steadily.
5. Lower your knees to the floor to finish.

A light bouncing run drill that trains rhythm, coordination, and calf drive.

1. Stand tall with feet under hips and arms bent at your sides.
2. Hop off one foot as the other knee lifts to hip height.
3. Land softly and switch to the other side on the next hop.
4. Keep alternating sides with a quick, light rhythm.

A band upper-back move that trains your rear shoulders and mid-back.

1. Stand tall and hold a band at chest height with both hands.
2. Start with arms straight and hands shoulder-width apart.
3. Pull the band apart until your hands move out to your sides.
4. Pause briefly with shoulder blades squeezed together.
5. Control the band back to the start and repeat.